Thursday, July 2, 2015


Thursday, July 2, 2015

Family: Make sure you give Steve Kwiatkowski a hive five for all his success and being our Athlete Spotlight recipient. We are always watching your growth and we want to celebrate you all as a community. Learn more about Steve here.

CFR7 will close Friday, July 3rd at 1:30 pm . Regular am classes (0530, 0630, 0730,1200) will be available and we will run Open Gym through the morning from 0830-1200.  Saturday, July 4 we will have our regular 10:00 am WOD and open gym.  If you’re in need of more WOD options, ALL members please feel free to workout at Ballston Crossfit.


In teams of three:
A. AMRAP 7 of thrusters:
50 reps at 95/65
50 reps at 115/80
AMRAP at 135/95
Rest 3 minutes

B. AMRAP 7 of hang power cleans:
50 reps at 135/95
50 reps at 155/105
AMRAP at 175/115
Rest 3 minutes

C. AMRAP 7 of deadlift:
50 reps at 185/125
50 reps at 225/155
AMRAP at 275/185